While not getting enough sleep is something that every adult faces from time to time due to work and other factors, Stress-Induced Insomnia is a more serious problem that people all too often pass off as an inconvenience.
The reality is it can cause serious health problems for those whom it affects, especially if they turn to unhealthy means, such as alcohol and drugs, to deal with the insomnia. Fortunately, there are many tips and techniques that people with insomnia, especially caused by stress or anxiety, can use to help them get to sleep earlier and sleep better during the night.
Calm your Body: Attempting to think your way through stress-induced insomnia with your overtaxed mind only leads to even more panicky stress. Instead, try a series of gentle, soothing exercises such as the Chi Gong movement called “Fluffing White Clouds,” which helps regulate sleep by supporting the endocrine system.
- Stand with feet parallel and knees slightly bent.
- Rest your hands open at your sides with palms facing front. As you inhale, straighten your knees and lift your hands with palms facing up and elbows bent.
- As you exhale, turn your palms over and let your arms flow down to your sides, bending the knees. Repeat six times.
Try a Breathing Exercise: When night stress spikes, awareness and control of breath can help you release into sleep. Alternating nostril breathing balances the body’s energy and calms a busy mind and it only takes a minute to do.
- First, block your right nostril and inhale fully through the left. At the end of the inhalation, block your left nostril and release the right.
- Exhale through the right nostril. Inhale, then switch to exhale through the left nostril.
- Complete 10 full inhalation/exhalation breaths.
Put your Screens to Bed: The blue light from computer and smartphone screens suppresses melatonin, the hormone that helps regulate night sleep, and disrupts the circadian rhythms that govern our sleep-wake cycles. The effects are worst when we stare at screens at night. Remove the ever-present temptation to send one more email, make one more revision, tweet one more tweet by designating a non-bedroom spot in the house as Device Headquarters. Plug in phones, laptops, and tablets there before you start your bedtime routine and leave them there to rest.
Write a Been-Done List: The sheer number of things that need to get done is less stressful than how you perceive that to-do list. So why not end your day with “I did” rather than “I must”. Taking two minutes to write down everything you accomplished, including the small tasks, gives the mind a chance to reset and settle down.